TAKING CARE OF YOURSELF DURING PREGNANCY: COMMON SENSE AND A GOOD DIET

Most women do not need elaborate dietary changes and caloric bookkeeping during pregnancy; common sense and a good diet will usually suffice. The increased nutritional requirements you will have throughout your pregnancy will increase again during breast feeding by another 200 calories per day.

The majority of the extra calories you eat should come from increased protein (milk, meat, fish, poultry), the basic building blocks of fetal development. Carbohydrates, such as bread, potatoes, and cereals, also provide energy for the developing fetus. Restricting carbohydrates forces your body to rely on other sources of energy such as fat; too heavy a reliance on fat produces chemical by-products known as ketones, which alter your mood and are potentially harmful to both mother and fetus. Fats (butter, cheese, meat, whole milk), however, are also required for fetal development; they aid in the absorption of important vitamins. Vitamins and minerals are largely provided by fruits and vegetables. The requirements for Vitamins A and C increase considerably in pregnancy, but are usually met by an ordinary diet. Folic acid, found in milk and green vegetables, is an important requirement for the creation of blood. The need for folic acid doubles during pregnancy. It is sometimes difficult to meet this increased need during pregnancy; therefore, pre-natal vitamins are sometimes necessary; pre-natal vitamin supplements are different from "regular" vitamins by the addition of folic acid. In general, a proper diet will supply all nutritional requirements, but many doctors rely on vitamin supplements if they are uncertain of your diet. The body requirement for calcium, important for maintaining sound bones and preventing muscle spasms, also increases considerably. Calcium is best supplemented by an intake of milk, cheese, or eggs. Broccoli and oranges are also rich in calcium. More iron, needed for blood building, is also required. Foods rich in iron include meats, cereals, and many vegetables, such as peas, spinach, lima beans, and lentils.

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